Protein ratio?

What is the ratio for protein in-take to body weight. I dont want to be taking protein if its not even sufficient enough. Thanks, Cellstone \ 1-2grams of protein per lb of bodyweight! You dont want to take protein if it's not sufficient? Are you re-tard-ed?

you know i friggin meant. there is no point of doing something if it is going to be done incorrectly. Im no looking to waste.

you know i friggin meant. there is no point of doing something if it is going to be done incorrectly. Im no looking to waste. ohh ok Got it! sorry broken english isnt my second language anymore! not since i stopped drinking! no more then 2g per lb has ever been proven beneficially, but other guy's have been known to go as high as 3! but I dont believe any research has shown any benefit over 2g per lb! good luck

Most of the reliable research I’ve read suggests that anything above 0.8 grams per pound of weight is probably used for fuel (via gluconeogenesis) as opposed to rebuilding, maintaining, or growing structural tissues. This figure is for strength and aerobic athletes. However in practice I’ve found it best to gauge my protein intake against my total calories. I would say consume either: A gram per pound or 1/4 to 1/3 of your total calories from protein ... whichever is greater. I've always found a high carb, high protein, low fat diet to be best.

for my two cents, I agree with Data. I've been told that 30%'s a good starting place. Setting it off of body weight isn't a bad place to start, but it ignores your body composition. If you're a little fat, it'll probably throw your protein a little too high. For instance, if you're trying to lose weight by eating 3000 calories/day, and you weight 220; at 2grams/pound, you're consuming 440 grams of protein, or 1760 calories from protein; equal roughly 60% of your calorie intake. I missed this place, -me

Thanks for the info Data and Boggie... I never thought of it that way but it sure does make a ton of sense.

theres a fantastic, albeit it very "heady" debate that recently went on btwn dr. john berardi and dr. stuart phillips, that goes into great deal about optimal protein intake... that article can be found here: http://www.t-nation.com/articleCategory.jsp?category=roundTable&pageNo=1 i think the main problem with asking the "protein need" is that we arent looking for what we need, but rather what is optimal... in this debate, the definitions of optimal were quite different and therefore so were the protein recommendations of each of these doctors dr. phillips described optimal protein intake as "a protein intake that allows maximal functioning of all synthetic processes that require amino acids and that prevents excessive oxidation of amino acids and production of urea." while dr. berardi defined it as: "protein intake that, when combined with sport-specific physical training, produces ideal body size and composition for that particular sport" since most of here are athletes and are trying to maximize our body comp and performance standards, i think the latter definition is more suitable this article is so detailed but i wanna bring out a few points in particular 1. if an athlete needs a certain number of cals, lets say 7000 a day, and u limit protein to 150 grams per day, ur forced to get the other 6400cals from carbs and fat, which would mean maybe 1000 grams of carbs a day and 267 fat... this is hardly a balanced diet and it just makes more sense to take in more protein as opposed to putting a limit on it as so many "guidelines" suggest 2. for some reason we always put a limit on protein intake but not on other macronutrients... for example, u neve hear that the average person should consume no more than 1 gram of carbs per pound of bodyweight or .5 grams of fat per pound of bodyweight, so why do we do this for protein??? imo its because we limit our view of protein only to how much muscle gain be realized from protein intake... in truth, it doesnt take huge amount of protein to put on muscle mass, but there is still no reason to limit its intake... protein is the most thermogenic macronutrient which means that we net less cals from consuming it, it has positive effects on IGF-1 (although dr. phillips argues this point), increased protein tissue turnover, increased protein muscle synthesis etc. 3. a study that is pointed out in this article from Forslund (Effect of protein intake and physical activity on 24-h pattern and rate of macronutrient utilization. Am J Physiol. 1999 May;276(5 Pt 1):E964-76.) showed increased protein intakes (at the expense of carbohydrate) lead to a negative fat balance and a positive protein and carbohydrate balance vs. "normal" protein intakes this again just reiterates the point that it makes no sense to put a ceiling on protein intake 4. just because there is no lab evidence supporting optimal protein intake numbers, there is also no evidence that suggests there should be a limit to protein intake too... laboratory researchers tend to be many years behind the top coaches out there... top coaches are always experimenting with their athletes and can often times make great discoveries in regards to training and nutritional supplementation, long b4 the results are ever tested and published in a journal... john berardi is one of these such coaches on his website, he uses a case study he performed on one of his athletes: *Case Study #1: National Level Cross Country Skier; Female - 20y Client Information from September 2002: 5’6" ; 160lb ; 22% fat (125lb lean, 35lbs fat) Exercise Expenditure: ~1200kcal/day Energy Intake: ~2500kcal/day 15% protein 65% carbohydrate 20% fat Client Information from December 2002: 5’6" ; 135lb ; 9% fat (123lb lean, 12lbs fat) Exercise Expenditure: ~1200kcal/day Energy Intake: ~4000kcal/day 35% protein 40% carbohydrate 25% fat Net result — 12 weeks: 25lbs lost; -23lb fat; -2lbs lean now i find this quite amazing because energy expenditure didnt change in this case and calories actually went up from 2500 cals a day to 4000 per day, so how come she lost 23 pounds of fat?? well all that happened here was an increase in protein intake and a decrease and reprioritization of carbs this goes back to the body comp arguement that if protein intake is viewed as the amount ud need to achieve optimal body comp, then a higher percentage of cals coming from protein is prolly better than from carbs... there are several studies to show this, but the unpublished work of many top coaches is much more convincing and abundant and should not be disregarded and just to mention it again... i still see no reason to put limits or come up with fictious numbers for how much protein we should consume... u never hear about "optimal" carb intake or "optimal" fat intake because we dont categorize those with diminishing returns as we do protein JB, essentially finishes off his debate with dr. phillips stating that although his protein views are not supported by the latest scientific studies, they certainly are not refuted by them either... and as already stated, since most coaches are many years ahead of the research and since JB is an elite coaches with a plethora of successful clients, i think its only fair to give credence to some of his claims, even in the absence of research believe it or not, this is just a very short, and one-sided, overview of some of the arguements made in this debate... give that article a read and post ur thoughts!

General guidelines are usually in grams of protein per kg. Average Joe (sedentary) - RDA .8g/kg/day Endurance Joe - 1.2 to 1.4g/kg/day Strength Trainin Joe - 1.7 to 2.0 g/kg/day Taking above this amount will most likely not increase more muscle mass. If you gain more mass it is due to the excess calories.

Good info folks. Nice post London... Shock, you and I follow about the same numbers. 30% of your intake to be protein works for some... others require 50%. We had clients on 70% for weeks at a time.... and even 100% for 7 to 10 days during contest prep for select individuals but its rare. Advanced athletes (people 20 to 50 Lbs or more over natural body weight) who are "supplementing" simply require higher amounts of protein per pound of body weight. Its a fact. If you argue that point... it simply tells me that you are not or have not been lean and heavy before. :beer: my 2 cc's JP.